How to Heal from Peroneal Tendonitis: A Guide to Treating Your Injured Tendon

Endurance runners frequently suffer from peroneal tendonitis, an inflammation of the tendon at the outside of the ankle. However, with the right care and precautions, you can get back to jogging again.

You suffer from a case of peroneal tendinitis that has prevented you from engaging in your favorite pastime. The inability to participate in a pastime you like because of a running injury is frustrating. If you have peroneal tendinitis, you can find that running makes your condition worse.

In order to prevent further injury and maintain your health when jogging with a tendon injury, the following measures should be taken:

  • Keep track of your training load.
  • Regular physical activity and resting as required
  • Increasing the tendon’s strength progressively

Let’s begin with the fundamentals.

When the tendon in your shin becomes inflamed, it’s called peroneal tendinitis.

Pain and inflammation in the tendons that run down the outside of your lower leg and contribute to foot and ankle stability may be signs of peroneal tendinitis. As a result of overuse, these tendons can become inflamed, which is common among elite runners who push themselves during training.

The overuse injury peroneal tendinitis can be caused by various different types of improper exercise. As a result, the peroneal tendons become overworked and inflamed due to the excessive force being passed into the tendon.

If you have a repetitive stress injury, you may find that running aggravates your condition. This is because the problem might be made worse by the stress that running places on the peroneal tendons.

Peroneal tendonitis can be painful during running or afterward, but it’s possible to keep running as long as you take precautions to avoid additional damage.

The 48-Hour Rule Is Useful in Treating Peroneal Tendonitis

When it comes to controlling tendinitis, the “48-hour rule” is a good way to gauge how much jogging or activity you may safely engage in. Following this rule’s initial step, you should determine your current pain threshold; for instance, you could find that hopping in place causes you to feel a degree of discomfort anywhere between 3 and 10 on the pain scale.

Now, according to the 48-hour rule, you can resume an exercise in which you initially had pain as long as your symptoms returned to their pre-exercise levels within 48 hours.

If you go for a five-mile run and notice an increase in tendon pain during and after the run, that’s fine as long as the discomfort subsides to the normal level (say, 3 out of 10) within 48 hours when you hop.

If the discomfort persists for longer than that, it’s a sign that the tendon can’t handle the stress you’re giving it at the moment, and you should reduce your running volume and intensity until it can.

The intensity of your rehabilitation activity may also be determined using this approach.

Rehabilitation and injury prevention through cross-training

Cross-training might be a great way to be active as you heal from peroneal tendinitis. Though you may be able to keep running, it’s recommended that you incorporate other cardiovascular exercises, such as swimming or bicycling, into your routine. While healing from peroneal tendinitis, this will help you maintain your fitness level.

Here are several alternatives to jogging that might help you stay in shape during your recovery from that injury.

Water running

Aqua jogging, or pool running, is a fantastic cardiovascular and respiratory workout that’s light on your joints and tendons.

Aqua jogging requires a deep enough pool that you can run underwater. To get started, use a floatation device to make the motions you would make if you were jogging. Pool running poses a modest risk of injury; nonetheless, you should avoid straining your hamstrings by extending your legs too far. Increasing the difficulty of your workout can be as simple as running at a faster pace or as complex as performing additional repetitions at a moderate or hard effort.

Aqua running may also be done in open water such as a lake or ocean if you don’t have access to a pool. The rules are the same, but you still need to watch out for things like sharks and other swimmers.


Biking is an excellent cardiovascular exercise that is also easy on the joints. While your peroneal tendon injury won’t be put under strain, the motion itself may cause pain. Put on some shoes you won’t mind riding in, then check how well your bike fits you.

You may utilize a stationary bike at the gym or rent a bike from a store if you don’t have a bike of your own. The same training concepts apply: maintain a high cadence (you don’t want to cycle too slowly) and a light to moderate degree of intensity.


You may ease into your swim exercise by going leisurely at first, and then speed things up later. Swimming at high speeds for brief bursts, followed by brief recoveries, is one kind of interval training. Swimming faster or with the use of kickboards and pull buoys may greatly enhance the intensity of your workout.

In the absence of a pool, natural bodies of water such as lakes and oceans can serve as acceptable alternatives. You should use the same caution when aqua jogging as you would in any other body of water, whether it is for the presence of waves, animals, or other swimmers.

Workouts on an Elliptical

The elliptical machine is a great option for cross-training as you heal from peroneal tendinitis. You may enhance the difficulty of your ride by starting off slowly, increasing your speed, or including hills into your route.

The elliptical trainer may be used for interval training as well. Begin by pedaling at a comfortable speed for two minutes, and then increase the intensity for the last minute. The recommended duration of this routine is 10-30 minutes, however it should be tailored to your individual fitness level and abilities.

Conditioning the Muscles is the Best Medicine for Peroneal Tendonitis

Peroneal tendinitis can also be effectively treated with strengthening exercises. In addition to cross-training, check out these muscle-building activities:

  • Triceps dips
  • Falling Heel
  • Doing toe lifts
  • Ankle inversion with a band
  • Squats with your knees bent

Put your hands on your hips and stand with your feet shoulder-width apart. Next, come up onto your toes, pause for a count of two, and then come down again. This exercise may be performed unilaterally, allowing you to target certain areas of your body. Complete two sets of 15 reps.

Falling Heels

It is possible to strengthen and lengthen the Achilles tendon and the calf muscles by performing heel drops. Stand with your feet shoulder-width apart and a hand on a wall or rail for balance and stability while you perform this exercise. In order to stand on your toes, slowly lift your heels, and then place them below the level of your feet. After counting to two, release and straighten your legs. Complete two sets of 15 reps.

Exercising the Feet by Raise

Performing toe raises is an excellent method of increasing flexibility and building strength in the calf and toe muscles. Have a seat and put your feet flat on the floor to perform this exercise. Raise your toes off the floor, pause for two counts, and then return them to the ground. This exercise may be performed unilaterally, allowing you to target certain areas of your body. Complete two sets of 15 reps.

Ankle Inversion with Bands

Cover your toes with a little loop band and sit comfortably. Make sure the band is taut, then turn out one foot against it while keeping the other foot steady. Isolating the peroneal tendons like this is an excellent approach to strengthen those muscles.

Check out our Bodyweight Power training program for more exercises that use only your own bodyweight to build strength.

Keeping an eye on your training volume

Once you have recovered from peroneal tendinitis, one of the best methods to keep it from returning is to keep an eye on your training volume. This is true for preventing running injuries in general.

Let your body heal while you relax.

While it is recommended that training be maintained, rest and recovery periods should also be used. When you have peroneal tendinitis, running hurts and might make your problem worse.

To be active during this period, cross-training is a good option; just be careful not to do anything that might make your injury worse. Runners who have experienced peroneal tendinitis might gradually increase their weekly mileage after the condition has improved.

Attempt a gradual tempo to begin with

Keep your pace slow and easy if you must run on concrete, asphalt, or another hard surface. As a corollary, watch your speed to ensure you’re not jogging too fast. Observe and record conditions like brightness and surface texture. Altering the surface you run on can help prevent repetitive stress injuries in your tendons.

Start with a short, easy run then work up to longer distances. Take note of your current mileage and the rate at which you’re adding to it.

When you’re hurt, it’s not easy to keep going. While it may seem like your tendonitis will never heal, rest assured that it can with the correct rehabilitation and exercise. You’ll be back to your peak performance in no time!

Setting running objectives is a great way to keep yourself motivated during the rehabilitation process for tendonitis. As you heal from your injuries, this will serve as a motivating goal.

Maintaining your motivation can also be aided by forming relationships with other runners. It’s possible that there are other runners who persist despite experiencing peroneal tendinitis, and that they may offer advice on how to treat the condition and return to running. There are a plethora of online forums you may join for encouragement and support.

Finally, be sure to give yourself some credit where credit is due. It’s frustrating to suffer with an injury, but keep in mind that you’re doing everything you can to get better, and you’ll be back on your feet in no time. And perhaps you have a better understanding of who you are and what you’re capable of as a result of this.

  • A Closing Reflection on Treating Peroneal Tendonitis
  • You can still run if you have peroneal tendinitis, but you’ll need to modify your technique to…
  • An objective evaluation of your speed

Alternating between different types of exercise is a great way to keep your cardio fitness and endurance levels up

To repair the injured tendon, strength training is necessary to apply the correct load to the tendon.
Runner’s peroneal tendinitis shouldn’t slow you down. Despite having to deal with a health issue, you may still lead an active and healthy lifestyle with the appropriate strategy.

Involve a medical professional, such a doctor or a physical therapist, in your workout planning process. Not only that, but always pay attention to what your body is telling you. To alleviate pain, one should relax or get medical attention. A little tender loving care and you’ll be good to go again.

Dane Ford, the creator of Lift Physiotherapy and Performance in Sydney, Australia, penned this piece. Lift Physio’s mission is to assist you in recovering from injury, improving your overall health, and realizing your full athletic potential. How to Keep Going When You’re Hurt

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